Monday, March 23, 2015

Most people who desire to lose a pound per week know on some level that exercise is important. What they may not know is that its also important to look at when they exercise as well. Here is why:

Contrary to popular belief, women are not the only ones with biological clocks. We all have them, and heed their ticking on a daily basis. If you exercise regularly, you may have already determined your most productive time to exercise. On the other hand, if your exercise time varies from day to day, and it is wearing you out instead of pumping you up, you may be interested in the work of scientists who are studying the proverbial internal clock and how to best determine what time of day you should schedule your workouts.

Rhythm: It's Not Just For Dancing

The secret appears to lie in circadian rhythms, the daily cycles that our bodies follow. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure. The rhythms result from the firing rate of neurons. They have conformed to our 24-hour light-to-dark cycle, and may be regulated each day according to the environment.

Warm Is Better

The influence of circadian rhythms on body temperature seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal. Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak.

Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak, and resting heart rate and blood pressure are low.

Don't Fix It If It's Not Broken

Don't change your schedule if you feel good beginning your day with exercise. Everyone agrees that exercise at any time is better than no exercise at all. In fact, people who exercise in the morning are more successful at making it a habit. And though it has been suggested that morning exercise may put some people at higher risk for heart attack, further research indicates that there is simply a generalized increased risk of heart attacks in the morning. If your schedule favors an early workout, emphasize stretching and a good warm-up to insure that your body is ready for action.

Other Considerations

If stress relief is your goal, exercise always works, at any time. If you are wondering when it is best to train for an upcoming event, it depends on what time you will be competing. If an upcoming marathon begins at 7 a.m., try training at that time of day. Though training at any time will raise performance levels, research has shown that the ability to maintain sustained exercise is adaptive to circadian rhythms. In other words, consistently training in the morning will allow you to sustain exercise during a morning marathon longer than if you train in the evening.

Find Your Peak

To determine your own circadian peak in body temperature, record your temperature every couple of hours for five to six consecutive days. Body temperature usually fluctuates by plus or minus 1.5 degrees throughout the day. Try exercising during the period three hours before and after your highest temperature. If you are an early bird or a night owl, you may notice that your temperature peaks one to two hours before or after the norm (between 4 p.m. and 6 p.m.); you can adjust your exercise time accordingly.

Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800)825-3636 for more information.

Train Hard and Expect Success!MoniqueWeight Loss Resources:

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program! http://tinyurl.com/ykt8gjq No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Sunday, March 8, 2015

Sometimes, people are surprised at how how simple it can be to lose one pound per week. Today's post has to do with a no-cost, simple, and easy to follow exercise tip that anyone can begin to use right away.

The magic exercise? walking!

The popularity of walking as a fitness activity is growing by leaps and bounds. In addition to being a low-risk activity and easy to start, the health benefits of walking has been proven in numerous studies. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

Health benefits of a regular walking program include:

Reduce blood cholesterol

Lower blood pressure

Increase cardiovascular endurance

Boost bone strength

Burn calories and keep weight down

Get Ready

A walking program is simple to begin. All you need are comfortable clothes and shoes. Layer clothing loosely, while keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best.

Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders, and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.

Get Moving

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:

Walk short distances. Begin with a five-minute stroll and gradually increase your distance.

Forget about speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.

Be sure you can talk while walking. If you can’t, you are walking too fast.

Get Fit!

Walking is one fitness activity that offers you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can vary the intensity. Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch for traffic you may not hear.

Keep track of your progress. Many experts recommend you walk a minimum of 20 minutes a day—but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day, or even an hour-long walk two to three times a week. The best schedule is one that keeps you walking and fit!

Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800)825-3636 for more information

Train hard and expect success!

MoniqueWeight Loss Resources:

Do you want to learn how to tighten tone and firm in as little as 45minutes with that crazy wrap thing? Then, contact me or visit http://www.wrapwithmonique.com

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program! http://tinyurl.com/ykt8gjq No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Monday, February 16, 2015

There are many diet plans available today. Some may wonder what is the best weight loss diet. In today's article, you will learn that following a specific diet plan should not be your focus. Instead, focusing more on healthy lifestyle changes should be the goal. If you follow the suggestions outlined below, you will be off to a great start.

Exercise is one important part of losing weight. Eating nutritious foods is another. Cathy Leman, RD, LD, owner of NutriFit, a nutrition consulting and in-home personal training business in Glen Ellyn, Illinois, offers these suggestions to help you make healthy food choices that will support your weight loss efforts.

1. Keep a Food Log. If your goal is weight loss, it’s important to first get a realistic picture of how much and which foods you are eating. You may be underestimating or overestimating food intake. Write down everything you eat and drink for a week or two. Then examine the log to see what changes you need to make to eat more healthfully.

2. Stock Up on Fruits and Vegetables. Are fruits and vegetables prominent in your log? These foods are naturally low in fat and a great source of fiber. Because fiber creates a feeling of fullness without adding calories, you’ll eat less and get a natural source of vitamins, minerals and antioxidants.

3. Consume Healthy Dairy Products. Are the dairy foods you eat nonfat or low fat? Sticking with these items reduces total fat intake as well as consumption of saturated fat. Calcium is critical for bone health, so unless you are lactose intolerant or allergic to dairy products, eat low-fat or nonfat dairy products daily.

4. Choose Low-Fat Meats. If you include red meat in your diet, make sure you select lean cuts such as sirloin or round and ensure they are trimmed of excess fat. If you eat poultry, choose white meat without the skin. Use low-fat cooking methods such as grilling, broiling or baking versus deep frying.

5. Eat Healthy Carbohydrates. Don’t shortchange yourself by skipping foods that are good carbohydrate sources. Foods such as pasta, rice, and bread are naturally low in fat, provide the body’s preferred source of fuel, and typically contain a healthy dose of B vitamins. Include whole-grain choices such as brown rice and 100-percent whole wheat products for additional nutrients and to increase your fiber intake.

6. Reduce Portion Sizes. If, after examining your food log, you want to eat more healthfully, how do you begin? It’s easiest to focus on making small changes over time. Perhaps begin by reducing portion sizes. Serve meals in smaller dishes such as dinner off the smaller lunch plate, pasta in the smaller cereal bowl, and salad in the larger pasta bowl.

7. Eat Several Small Meals Daily. Another strategy is to regularly consume small amounts. Try eating five to six mini-meals throughout the day. This method helps keep blood sugar levels stable and energy levels up and staves off the "everything but the kitchen sink" hunger level.

8. Practice the 80/20 Rule. A third strategy is to make the healthiest choices possible 80 percent of the time. This goal gives you permission to include all foods in your diet. You’ll benefit from variety, while reducing feelings of deprivation.

9. Focus on Nutrient Density. When planning snacks and meals, try to get more nutritional bang for the calories buck. For instance, 10 Gummy Bears have 85 calories and no fat—yet they also have no fiber and no vitamins and minerals. By comparison, 1 cup of raw, sweet cherries has the same amount of calories, plus 2.69 grams of fiber, 17.55 milligrams (mg) of calcium, 262.08 mg of potassium, 250 mg of vitamin A and many more vitamins and minerals.

10. Avoid Good/Bad Food Thinking. It’s tempting to lump foods into "good" and "bad" categories. While some foods such as nuts and avocados may be high in fat, they are also full of nutrients and can be part of a healthy diet in small amounts. Try to focus on the big picture rather than dissecting your diet on a food-by-food basis.

Provided by

Train hard and expect success!MoniqueWeight Loss Resources:

Do you want to learn how to tighten tone and firm in as little as 45minutes with that crazy wrap thing? Then, contact me or visit http://www.wrapwithmonique.com

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program! http://tinyurl.com/ykt8gjq No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Sunday, February 8, 2015

Everybody knows losing weight is a journey and that it takes a lifestyle commitment to keep it off for good.

Would it be ok if as you start this journey, you knew what to mistakes to avoid so you won't get discouraged and quit?

In today's post, Dr. Oz will be sharing with the top 2 mistakes to avoid. If you follow his recommendations, if will be much easier to achieve your goals.

Remember to also take your free online health assessment before you leave. Making sure your body has the right nutrients is also important as you travel on your weight loss journey. Click here to take the assessment: http://lovinlife.idlife.com/takeassessment/index.html

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program! http://tinyurl.com/ykt8gjq No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Wednesday, December 31, 2014

Now that 2015 is one day away, everyone is thinking about goals for the new year. Most people have a goal that is related to weight loss. Most people also know there are good and bad ways to go about this.

I found this article from . I have included a brief excerpt from it.

Resolved to lose weight in 2015? Here are five bad strategies to avoid

Is your New Year's resolution to lose weight? Here are five bad strategies to avoid, according to Dr. Aaron Michelfelder of Loyola University Health System:

Bad strategy No. 1: I'll lose weight at the gym.Working out is good for your health and can help to maintain your weight. But exercise alone is not very effective in shedding pounds. To lose weight, you will need to eat fewer calories.

Bad Strategy No. 2: I'll have to dramatically change my diet. A radical change is not necessary. A more effective strategy is to simply cut back a few hundred calories a day. When going to a restaurant, for example, eat an apple before dinner to dull your appetite, then skip the bread before the main dish arrives. Eat smaller portions and ask for a to-go container.

Bad Strategy No. 3: Weight-loss supplements will make it easier. Supplements burn more muscle than fat. And when you stop taking them, you will gain back more fat than muscle, making you worse off than if you had never taken them in the first place
.

Bad Strategy No. 4: I want to be like the Biggest Loser and shed pounds quickly.A more realistic -- and healthy -- strategy is to try to lose 1 to 2 pounds per week. If you cut back 500 calories a day (such as a bagel and cream cheese), you will lose a pound a week. If you cut back just 250 calories a day (one candy bar) you will lose 2 pounds a month. "This will provide the slow-and-steady type of weight loss that will be long-lasting," Dr. Michelfelder said.

Bad Strategy No. 5: I give up. I'll never get down to a normal weight, so why even try? Do not despair if you do not get down to a trim, normal weight (defined as a body mass index of between 18.5 and 24.9). If you are overweight or obese, losing 10 percent of your body weight will improve your appearance and have significant health benefits, such as lower blood pressure and a reduced risk of diabetes. Even losing as little as 5 pounds will be good for your joints.

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program! http://tinyurl.com/ykt8gjq No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Sunday, December 21, 2014

With the New Year fast approaching, we all know that most people will have goal to lose weight. Most people also know that losing one pound per week is doable if they are able to stick to their plan.I am just curious, did you know your four legged, furry friend can help you shed those unwanted pounds? I was just reading an an article about this and thought it was pretty interesting and true. It was tiled:The Exercise Program That Greets You Joyfully at The Door By Robert S. Wieder Here is what it went on to say:

It’s the season of joy and conviviality and faith and sharing and celebration. It is also the season of charity, or at least the season of receiving quite a bit of mail from charities that wish to remind you how appropriate it would be for you to donate to them at this God-bless-us-every-one time of year. The mail mostly comes from charitable institutions that you have donated to in the past. In my case, that includes a lot of solicitations from organizations involved with animals, especially animals of the dog variety.

I chip into the usual mainline outfits like the Humane Society and the local ASPCA, but my heart really belongs to anybody devoted to canine rescue and restoration. Specifically, I tip my hat (metaphorically and financially) to Muttville and ARF. Muttville is a San Francisco operation dedicated to “senior dog rescue,” which means taking in older dogs who for various reasons no longer have homes, and trying to fix that by finding them new ones. ARF stands for the Animal Rescue Foundation, which is the creation and crusade of Hall of Fame baseball manager Tony LaRussa and which, while it isn’t exclusively focused on dogs, is also heavily involved in finding homes for those who have none.

Fat dogs + fat owners = fitness program

We have a lot of problems as a country, as a society. Two of them that have attracted my attention are homeless dogs, and human obesity. Dogs who need someone to take them in, and just as important, take them out, for walks, for jogs, for hikes, for romps. And unhealthily overweight people who desperately need to burn off some weight, to get moving, to become more active. You can see where I’m going with this.

Actually, I was drawn to making this connection, by a report about some veterinary researchers in Maryland who rounded up some dog-owning volunteers and told them that their dogs were overweight and needed more exercise than they were getting. Notice that nobody told the owners that they themselves were overweight and needed more exercise, but the researchers noted that this was the case with most of the owners as well. Half the owners were told explicitly to walk their dog for at least a half-hour per day, the other half were just told their pooch needed more activity.

Three months later, the people and their pups were re-checked and pretty much every person and dog in both groups was exercising more and had lost weight. This wasn’t exactly a stunning discovery. A broad review of studies covering the behavior of dog owners conducted last year found that on average, they spend an extra hour a week walking, compared to the dogless. Beyond that, it seems intuitively obvious, especially to those of us who are dog owners

Robert goes on to share more about the benefits of this relationships. To read is article in its entirely, you can visithttp://tinyurl.com/l32ukk6

Hope you found this helpful

Train hard and expect success!
MoniqueWeight Loss Resources:

Do you want to learn how to tighten tone and firm in as little as 45minutes with that crazy wrap thing? Then, contact me or visit http://www.wrapwithmonique.com

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program! http://tinyurl.com/ykt8gjq No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Monday, November 10, 2014

Looking to lose at least one pound per week without starving yourself? If so, by following these 3 simple tips, you will be able to lose the weight fast and still feel good at the same time!Enjoy the video. Make sure you also visit the weight loss resources, especially that Crazy Wrap Thing where you can tighten, firm, and tone in as little as 45 minutes or less.Train Hard and Expect Success!Monique HawkinsWeight Loss Resources:

Do you want to learn how to tighten tone and firm in as little as 45minutes with that crazy wrap thing? Then, contact me or visit http://www.wrapwithmonique.com

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program! http://tinyurl.com/ykt8gjq No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

About Me

My name is Monique Hawkins, and I live in Gore, VA about an hour and a half west of Washington, DC. Thanks for visiting my profile.

I am passionate about helping others in mlm, traveling, spending time with family and friends, etc. I enjoy working with young people with developmental disabilities as well (that's my primary job).

I also market a product for people who desire to lose one pound a week without having to follow all those crazy
celebrity crash diets, and for people who are interested in making
sure their bodies get the right nutritional vitamins and minerals because it’s
hard to get them all from our foods, just like me.

I am a vegetarian headed towards vegan and workout
at the gym or at my home 5-6 days a week.
I enjoy all of the different gym classes and challenging myself with different
weight lifting programs. Because I workout pretty hard, I have always taken nutritional
supplements. Because I knew my body needed supplements, I usually would just
purchase what I thought was a good multi-vitamin. I always wondered whether or
not my body was getting all of the nutrients and vitamins it needed to recover.

Then one day I heard about this assessment that I
could take which offer suggestions about what supplements I need to take based
on my answering a few questions. It’s been a couple of months since I've taken
it and it is a relief to know my body is getting the nutrients it needs.

Do you anyone who might like to know about a product
like these?

If so, feel free to contact me. Let me know how I may help you as well.